What is horse gram called in English?
Horse gram, scientifically known as Macrotyloma uniflorum, has many names depending on the region. In English, it is most commonly referred to as kulthi bean, Madras gram, or simply horse gram. The name 'horse gram' is believed to have originated from its traditional use as a high-energy feed for racehorses to build their strength and stamina. Across India, it is known by a variety of regional names, including kulthi (Hindi), kollu (Tamil/Malayalam), ulavalu (Telugu), and hurali (Kannada).
The Nutritional Powerhouse: Horse Gram's Profile
This humble legume packs a significant nutritional punch, rivaling many other well-known superfoods. Per 100 grams, horse gram contains a robust nutritional profile that is particularly beneficial for those seeking a protein and fiber-rich diet.
- High Protein Content: Horse gram boasts one of the highest protein contents among lentils, with approximately 22 grams of protein per 100g. This makes it an excellent plant-based protein source for vegetarians and vegans looking to support muscle repair and growth.
- Rich in Fiber: With around 5-6 grams of dietary fiber per 100g, horse gram is a fantastic source for improving digestive health and promoting satiety. The high fiber content also helps in managing weight by keeping you feeling full for longer.
- Low Fat, High Energy: Despite its low-fat content (around 0.5% w/w), it is a high-energy food source rich in complex carbohydrates. This makes it an ideal ingredient for sustained energy without the added calories from fat.
- Essential Minerals: It is an abundant source of important minerals, including iron, calcium, and phosphorus. These minerals play crucial roles in bone health, blood production, and energy metabolism.
- Antioxidants and Bioactive Compounds: Horse gram contains a wealth of polyphenols, flavonoids, and antioxidants. These compounds combat oxidative stress and inflammation, contributing to its reputed medicinal properties.
Horse Gram vs. Other Legumes: A Nutritional Comparison
| Nutrient (per 100g, approx.) | Horse Gram | Chickpeas | Lentils |
|---|---|---|---|
| Protein | 22 g | 8.9 g | 9 g |
| Fiber | 5-6 g | 7.6 g | 8 g |
| Iron | 7 mg | 2.9 mg | 3.3 mg |
| Calcium | 287 mg | 49 mg | 19 mg |
Health Benefits for Your Diet
The nutrient-dense profile of horse gram translates into a host of health benefits, making it a valuable addition to a balanced nutrition diet.
Aids Weight Management
Horse gram's combination of high protein and fiber is a powerful tool for weight loss. The high fiber content promotes a feeling of fullness, which helps in controlling appetite and reducing overall calorie intake. Furthermore, the body expends more energy to process protein, boosting metabolism and supporting the burning of fatty tissues. Some animal studies have also suggested a link between horse gram consumption and a reduction in body weight and food intake.
Supports Blood Sugar Control
For those managing blood sugar levels, horse gram offers a significant advantage due to its low glycemic index. It slows down carbohydrate digestion and reduces insulin resistance, which prevents sudden spikes in blood glucose levels after meals. The raw seeds, in particular, may have potent anti-hyperglycemic properties.
Enhances Kidney and Liver Health
In traditional medicine, horse gram is highly regarded for its ability to support kidney function. It is believed to act as a diuretic, helping to flush out excess fluids and toxins. The antioxidants in horse gram may also help prevent oxidative damage and support liver repair and regeneration. Anecdotal evidence suggests that soaking the beans overnight and drinking the water may help in dissolving kidney stones.
Relieves Cold and Cough
Due to its natural 'warming' properties, horse gram is traditionally used to treat respiratory issues like colds, coughs, and chest congestion. The cooked liquor or soup (rasam) is often consumed to act as a natural expectorant.
How to Incorporate Horse Gram into Your Diet
Horse gram's hard, dry texture requires careful preparation to maximize its nutritional value and ease of digestion. Soaking, sprouting, or pressure cooking are the most effective methods.
- Soaking: Soaking the beans overnight drastically reduces cooking time and helps to neutralize some of the antinutrients.
- Sprouting: Sprouting further enhances the legume's nutritional benefits by increasing nutrient bioavailability and making it easier to digest. Sprouted horse gram is excellent for salads or stir-fries.
- Pressure Cooking: A pressure cooker is your best friend when preparing horse gram, as it significantly shortens the cooking process.
Delicious Recipe Ideas
- Horse Gram Soup (Kollu Rasam/Ulavacharu): A tangy, warming, and nutritious soup made from the cooked horse gram water and seasoned with spices.
- Horse Gram Dal (Kulith Dal): A hearty, protein-packed lentil dish made from slow-cooked horse gram.
- Horse Gram Sprouts Salad: A simple and fresh salad made with sprouted horse gram, chopped vegetables, and a lemon dressing.
- Horse Gram Flour Roti: Ground into a flour, it can be used to make high-protein, fiber-rich flatbreads.
- Horse Gram Sundal: A spiced stir-fry made from boiled horse gram and grated coconut.
Potential Considerations and Side Effects
While horse gram is highly beneficial, there are a few considerations to keep in mind, especially regarding its preparation and consumption.
- Antinutrients: Like many legumes, horse gram contains antinutrients like phytic acid, which can inhibit the absorption of certain minerals. Proper preparation methods such as soaking and sprouting can significantly decrease their content.
- Gas and Bloating: The raffinose oligosaccharides in horse gram can cause gas and bloating, particularly when consumed in large quantities without proper soaking or cooking.
- Uric Acid: Individuals with high uric acid levels or ulcers should consult a doctor before incorporating horse gram regularly into their diet.
Conclusion
By understanding what is horse gram called in English and learning about its impressive nutritional and therapeutic properties, you can re-evaluate this overlooked superfood. Whether used in traditional recipes like rasam or modern preparations like salads and flour-based dishes, its high protein, high fiber, and rich mineral content offer substantial health benefits. With proper preparation, horse gram is a versatile, affordable, and powerful addition to any diet focused on health and wellness. For more details on its nutraceutical properties and traditional uses, see the review published by the National Institutes of Health.
This article is for informational purposes only and is not a substitute for professional medical advice. Always consult a healthcare professional before making significant changes to your diet.
